Family Focus June 2020

Daily Journal Weekly Family Focus

JUNE 2020 JUN

Family Focus

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PAGE F1  Friday, June 12, 2020

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Daily Journal Weekly Family Focus 

Slow metabolism may indicate illness

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etabolism is a series of chemical reactions responsible for converting food into energy to run cellular processes. These reactions enable people to grow and sustain life effectively.

Individuals who are following a dieting and exercise regimen may speak about having fast or slow metabolisms depending on how long they’ve been working toward a goal, and whether or not they have seen measurable results.

Even though the speed at which the body metabolizes food is different for every person, sometimes a very sluggish metabolism could be a sign of illness. A diet that has stalled or even led to weight gain can

be more than faulty genes. According to experts at the Washington Endocrine Clinic in Washington, D.C., certain underlying illnesses can result in weight gain or difficulty losing weight. Recognizing that a slow metabolism is part of certain conditions, and treating those conditions, can help people regain their energy and start losing weight.

Extra cortisol: If the body has too much cortisol, which is known as “the stress hormone,” it may think it’s under duress and needs extra calories for bodily energy. Normal amounts of cortisol can help burn fat if it is working synergistically with the rest of the chemicals in the body. When there’s too much, calories are hoarded.

Cushing’s disease/syndrome: A similar phenomenon occurs with Cushing’s disease. This is an illness that occurs when there is too much cortisol in the body, according to The Pituitary Society. A tumor of the adrenal glands is sometimes to blame, while in other cases the body just makes too much of the hormone ACTH, which causes cortisol levels to ramp up.

Medications to control excessive production of cortisol can help.

Hypothyroidism: With hypothyroidism, the thyroid gland does not produce enough thyroid hormone, offers the Mayo Clinic. This causes any number of bodily functions to slow down and result in weight gain, fatigue, joint pain, and other symptoms.

Supplementation with a synthetic form of thyroid hormone may restore function and enable weight loss.

Low testosterone: This is a condition in which the testes do not produce enough testosterone.

It affects nearly 40 percent of men aged 45 and older, says the Cleveland Clinic. Symptoms of low testosterone, such as increased body fat and fatigue, can derail weight loss efforts. Men can undergo testosterone replacement therapy to restore levels.

If weight loss has stagnated and it is followed by other symptoms, individuals should make an appointment with their doctors to discover if illness is behind this difficulty.

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Friday, June 12, 2020

or “bad” cholesterol. Some foods increase the amount of high-density lipoprotein, also known as “HDL” or “good” cholesterol. Still other foods block the body from absorbing cholesterol.

Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol.

The following are some changes such individuals can implement.

Managing cholesterol starts with what you eat

H

igh cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease.

The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives.

Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association.

Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipoprotein, also referred to as “LDL”

Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool.

According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result.

Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDLlowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms.

Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking.

Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions.

Dietary changes can make a big difference when it comes to reducing cholesterol.

ake advantage of the warmer temperatures to explore the outdoors.

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FOLLOW THE RULES If you decide to take a fishing or hunting excursion, do so legally. Check your local laws, so you have the proper licensing and documentation to stay out of trouble and help the environment flourish.

According to the United States Fish and Wildlife Service, in 2018, fishing licenses sales generated more than $700 million annually across the nation.

Revenue is put back into nature by directly supporting conservation and restoration.

Here are some other ways your Father’s Day weekend purchases contribute to the ecosystem, according to the United States Fish and Wildlife Service.

• A tax of 10% on the sale price of sport fishing equip-

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From fishing to camping, celebrating Father’s Day outside creates wholesome memories and a way to build the family bond. Explore your community to find engaging activities that show dad you care while making a connection with nature.

If you are new to outdoor life, ask friends and family for their favorite spots to spend time. It is also beneficial to recruit a tour guide. If your dad refuses to accept gifts for Father’s Day, an exciting weekend getaway can make a perfect experience.

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Celebrate the Outdoors

ment.

• A tax of 3% on the sale price of electric outboard boat motors.

• A tax on motorboat and small engine fuel.

By paying these fees, you’re

helping habitat restoration, protection, land acquisition and public access for fishing and boating.

GO CAMPING You don’t need an expensive

motorhome to enjoy your time sleeping under the stars. A camping trip can be an affordable trip that requires little gear. Check the weather forecast to ensure you’re not caught in unfavorable condi-

tions like rain or thunderstorms. Don’t forget to let others know where you will be staying. This safety measure ensures officials will know where to search in case you get lost in the wilderness.

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Friday, June 12, 2020

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Honoring a Fallen Father

ather’s Day should be a special occasion, even if your dad is no longer living.

Use the holiday to honor the lessons he taught and reflect on how you use his message to benefit your own family.

While the holiday may be a bittersweet event after losing your dad, honoring his legacy will create a beneficial way to cope.

Attempting to overcome the feelings associated with the loss of a loved one can cause confusion and anger in people. The American Psychological Association suggests that using social support and healthy

habits can make the experience more tolerable. Here are a few ways the association recommends moving on while commemorating a life lived.

• Talk about the death of your loved one.

• Accept your feelings.

• Take care of yourself and your family.

• Reach out and help others dealing with the loss.

• Remember and celebrate the lives of your loved ones.

If you find it difficult to focus on your daily life as you struggle with acceptance, reach out to a psychologist in your local area. Their expertise is valuable to help handle fear, guilt or the anxiety that arises after the loss of a loved one.

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REMEMBERING DAD WITH A LETTER Creating a handwritten letter can help you sort out emotions and document your thoughts and feelings.

Within the draft, tell dad about significant events in your life and share news about his family. You may find it beneficial to jot down how much you miss him and how you attempt to cope.

Once you’re finished, decide if you will share the note with your loved ones or keep the letter as a personal memento that you can look back on throughout the year.

LOOK THROUGH PHOTOGRAPHS You can teach your children about their grandfather by reminiscing through family pictures. When looking into memories of the past, discuss the setting of the photo and talk about things you remember from the day. This will give you a chance to express your feelings about your deceased father while teaching a younger generation about all the great things he did for your family.

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here are lots of great places to spend your vacation — the beach, the lake, camping, the big city, getting pampered at a spa.

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But if you want to save money, avoid the hassle of travel or simply enjoy the creature comforts of home, consider a fun, relaxing staycation, exploring your own city or region and all it has to offer, getting a break from your regular routine and still sleeping in your own bed instead of uncomfortable airplane seats.

Not convinced? Forbes Magazine has some tips to help.

MORE TIME PLAYING, LESS TIME TRAVELING Traveling to your destination can eat up huge chunks of your time off. If you only have a few days off, you don’t want to spend two of those on the road or in a plane, not to mention dealing with jet lag. time differences and getting lost in a new city. A staycation enables you to spend your days off doing the things you want to do.

It also enables you to be less flexible. Is it raining on one of your days off? Instead of donning a raincoat and umbrella and splashing your way to a museum, stay home, make popcorn, binge-watch a show or otherwise stay cozy and dry.

Daily Journal Weekly Family Focus

Why Stay Home for Vacation?

STAYING HOME SAVES MONEY Flights, hotels, eating out three meals a day, souvenirs, entry fees to all the places you want to go and random other expenses that always pop up when traveling can add up. A twoweek trip for two can run into the thousands of dollars; that’s, on average, $200 to $250 a day per person. If you stay home, you eliminate two of

those costs, allowing you to save money while also spending more on the experiences you’re having.

RELAXATION Unless relaxing is on your itinerary, you may end up more tired after vacation than you were when you left; travel, getting from place to place, hauling luggage around and trying to fit in as much as possible, while they

lead to fun things, are all going to wipe you out. A week spent at home allows you to work in sleeping in, naptime, movie nights, a massage or whatever else will help you relax.

Additionally, it’s a good chance to ignore the chores (mostly); put off laundry if you can, don’t do yardwork, don’t run errands, only clean what’s going to make you crazy if it’s dirty.

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Friday, June 12, 2020

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Staycation with Children

raveling with kids can be hard; so can having a fun vacation at home.

Don’t let those worries stop you from planning a staycation that even the pickiest of children will enjoy.

Parenting Magazine offered tips to involve your children in the planning and executing of fun activities that will be as scrapbook- and story-worthy as a trip somewhere.

ENLIST THEIR HELP IN PLANNING Ask your kids what they want to do. Encourage them to come up with different wish lists than a normal Saturday. Let each child pick an activity or give them a certain budget to spend. Then, let them help you plan. With older kids, give them more responsibilities and more opportunities to explore what your town has to offer.

HAVE A MOVIE NIGHT — OR A MOVIE DAY This is good to have as a backup in case of bad weather, but it doesn’t have to be a backup. Set aside time to watch movies or binge-watch a TV show. Have movie snacks like candy and popcorn, stay in your pajamas, drag mattresses into the living room so everyone can relax, break out blankets. Make it

extra special by doing a singalong to your favorite musical or letting your kids invite their friends over.

EXPLORE NATURE If your family is up to it, plan a long bike or hike (with length determined by age and fitness level). It’s a great way to explore your community more slowly. Or, hit the local

trails and go hiking. Bring snacks, water, bug spray, sunscreen and take younger kids on easy trails and older kids on the more intense nature trails.

HAVE A PLAY DAY Spend all day at the children’s museum or a local amusement or water park.

You can also go park-hop-

ping; many of us are familiar with our neighborhood parks but never explore what others in the city have to offer. Look for parks with different types of playgrounds, nature trails, a carousel and more. Or, you can stay home and have a board game marathon.

MAKE SOMETHING Break out the construction

paper, popsicle sticks, glue and markers and make crafts with your children. Worried you’re not creative enough?

Check out your local craft store for kits to make different projects. You can also hit the kitchen with your kids, making cookies, pizza, bread or some other culinary creation you don’t normally have the time to undertake.

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Daily Journal Weekly Family Focus

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PAGE F11  Friday, June 12, 2020 Answers: A. drumstick B. wing C. skin D. poultry Answers: A. cleanse B. bacteria C. temperature D. surface

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J

uggling responsibilities to work and family can sometimes make parents feel a little overwhelmed.

That feeling of being stretched thin can contribute to stress, which many parents acknowledge is part of their daily lives.

Stress isn’t always caused by life-changing events.

In fact, a recent study of 2,000 parents in the United Kingdom found that the daily worries of bed time, getting homework finished, weekly food shopping, and meal times were parents’ biggest stress triggers. The research, conducted by BPme, a new app that allows customers to pay for their fuel without leaving their car, said the average parent

felt stressed six times a day. Data from a 2015 Pew Research Study indicates 15 percent of American parents say their job as a parent is tiring all the time, while an additional 18 percent say parenting is tiring most of the time. Ten percent indicated being a parent is stressful all of the time, while 15 percent said it is most of the time. The younger the age of the children at home, the more stress many parents say they face.

It is well documented that stress can have various negative physical and psychological symptoms, which put stress sufferers’ overall health at risk. Parents can curtail stress by instituting some lifestyle changes and employing other management techniques.

Daily Journal Weekly Family Focus

How parents can diminish their stress

Don’t take work stress home. It’s easy to bring home work-related problems, which can then combine with issues at home. Try to talk to a coworker or a spouse before leaving work to diffuse tricky situations so they can be left at work.

Increase quality family time. Take a break from the extracurricular activities, volunteer responsibilities and the other tasks that pull families in different directions. Slow down and schedule fun activities that foster parent-child relationships, such as game nights or family movie nights.

Seek professional help. Parents who are having difficulty coping can enlist the services of trained mental health professionals, advises Psychology Today. These therapists can offer helpful strategies for coping with life’s challenges.

Stick to a routine. Keeping kids on routine schedules enables parents to know which moments of the day they can get a break to rest and recharge.

Ask for help. Do not be a martyr or attempt to be a superhero. Parents who need help should reach out for assistance, especially if it’s to tame stress. Doing so is in the best interest of the entire family.

Stress is something many parents face, but it can be overcome.

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Friday, June 12, 2020

Healthy ways to build muscle naturally Boost training volume. According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to 20 reps.

Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables.

Zero in on the eccentric phase of movement.

Research published in the European Journal of Applied Physiology found that eccentric

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eshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good.

There are various ways to safely build natural muscle. Novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path. The following are some safe ways to build muscle.

workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective.

Hit muscle groups more frequently. In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,” published in Sports Medicine, targeting various muscle groups twice a week, rather than once, helped maximize muscle growth.

Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a full-body routine three days a week for three months gained almost 10 pounds of

muscle over that time.

Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones.

Have casein protein before bed. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program. Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed.

Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.

RASPBERRIES A perfectly ripe raspberry should be bright red. It’ll be plump and feel almost velvety. If you purchase this fruit in a container, make sure the delicate berries at the bottom aren’t squished.

Ripe raspberries easily come off the plant when plucked. Look for the reddest fruit, hold it between your fingers and gently tug.

Watch out for thorns on the branches.

At this time of year, berries are abundant at grocery stores, markets and farms.

Here are some tips to help you pick the best ones in the bunch.

BLUEBERRIES The skin of a perfectly ripe blueberry is dark blue or purple with no traces of red. The fruit should be firm and round without looking dried out. Large blueberries may be more attractive, but the smaller ones tend to have more flavor.

If you pick your own blueberries, place a bucket or container under the branch and gently loosen the berries one by one with your fingers.

BLACKBERRIES A blackberry is ready to eat when it’s dark, glossy and plump with no signs of red. Like raspberries, this fruit is delicate so check to see if all the berries in your container are intact.

You can pick blackberries the same way you do raspberries, just make sure to choose ones that have already started to soften.

Once you bring your berries home, you can enjoy them right away or set them aside for your favorite recipe.

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To pick strawberries from a patch, cup the fruit in the palm of your hand and break the stem with the nails of your thumb and index finger.

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STRAWBERRIES A fresh, ripe strawberry has a uniformly red hue, bright green leaves and pale seeds. The fruit should be firm, so avoid ones that look wet or bruised.

Daily Journal Weekly Family Focus

A guide to picking berries

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Friday, June 12, 2020

How to spend a day at the berry farm Are you planning to visit a nearby berry farm? If so, here’s how to make the most of your experience.

BEFORE YOU LEAVE Once you decide which farm you want to visit, call or check their website or Facebook page to find out when you can pick the fruit and whether it’s ready to be harvested. You should also determine what types of payment are accepted since some smaller producers only accept cash.

Write down the address and double check the route so you don’t get lost. If you plan to pick your own fruit, be sure to protect yourself from the sun by wearing sunscreen and a hat.

WHEN YOU GET THERE If you want to pick your own berries, head straight to the booth to pay and find out how it works. An employee should be on hand to show you where to find the ripest ones. Pick all the good fruit you see before trying another spot. This way, you’ll fill your container quickly and the next person can continue where you left off.

At the vendor’s kiosk, take the opportunity to stock up on a variety of berries. Raspberries, blueberries, strawberries, blackberries and lesser-known types like sea buckthorn berries and black currants are perfect for snacking, making jam or topping yogurt, pancakes and salads.

WHEN YOU GET HOME Berries can be stored in the fridge or at room temperature. You can also freeze them to enjoy later in the year. If you plan to cook with them, it’s best to use the berries while they’re still fresh.

2. ANYONE CAN DO IT This sport can be mastered by people of all ages because the technique involved is simple. Plus, you can move at your own pace, and it’s easy to get back on the board if you fall. You can even remain on your knees if you’re afraid to stand.

3. IT’S EASY TO LEARN It only takes a few minutes to learn how to

Kayaking: good for body and mind Kayaking is a lot of fun and offers a number of physical and mental health benefits. If you need to be convinced to give this sport a try, here’s what you should know.

PHYSICAL HEALTH In addition to providing a great cardiovascular workout, kayaking strengthens your arm, shoulder and back muscles. Plus, it helps you exercise your core muscles, which is great for your posture and balance.

Kayakers can burn 300 calories an hour or more, depending on their weight and level of exertion.

MENTAL WELL-BEING Paddling on the water is soothing and helps eliminate stress. In fact, outdoor activities in general are known to improve your mood and self-confidence.

Finally, if you need any more encouragement to go kayaking, it’s a great sport to enjoy in the company of friends and family.

4. IT’S RELAXING For most people, stand-up paddleboarding is a relaxing way to spend an afternoon. Whether you head out with friends or on your own, you’re sure to feel peaceful after a day floating on the water.

5. IT CAN BE DONE ANYWHERE Youcanstand-uppaddleboardonlakes,riversand theocean.Thismeansyoucansetofffromany shoreandpaddleonalmostanybodyofwater.

Once you’ve mastered the basics of stand-up paddleboarding, there’s so much more you can do. Activities like yoga, Pilates and fishing can all be done on a board.

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1. IT’S A FULL-BODY WORKOUT Stand-up paddleboarding is a cardiovascular workout that activates your core muscles and gently tones the rest of your body. It also improves your balance.

stand, propel and turn on a stand-up paddleboard. Some people need more practice balancing than others, but most learn quickly.

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Stand-up paddleboarding (SUP) involves standing on a surfboard and using a paddle to propel yourself in the water. Here are five compelling reasons to try it.

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5 reasons to try stand-up paddleboarding

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Friday, June 12, 2020

Canyoning: a summer sport for adventurers If you love outdoor water sports and adrenaline-inducing adventures, you may want to try canyoning. This relatively new sport combines aspects of swimming, scrambling and rappelling to explore canyons, gorges, waterfalls and other hard-to-reach locations.

Most excursions are led by qualified guides and involve jumping from cliffs, descending natural slides and swimming through streams and rivers. Canyoning is easier than it sounds and a great way to get some exercise while enjoying

the outdoors.

This water sport is great for families, and most locations offer tours that are suitable for both children and adults. In most cases, the necessary equipment is provided on site, but you’ll have to bring your own bathing suit and shoes.

Depending on the location and route you choose, you can spend as little as an hour or as long as a full day canyoning. If you’re looking for adventure, this is the sport for you.

7 mountain activities to try this summer If you’re venturing into the mountains this summer, here are some outdoor activities you may want to try.

1. Hiking. Mountain trails are the perfect place to take a walk and connect with nature. You can hike deep into the wilderness or stay close to civilization.

2. Trail running. Get a good workout while enjoying the scenery and fresh mountain air. Trail running is a welcome challenge for even the most experienced jogger.

3. Mountain biking. Experience the adrenaline rush of a lifetime as you barrel downhill on a bicycle.

4. Rock climbing. Lay eyes on places many people will never see. Not for the faint of heart, beginners should take a class or head out with a guide to stay safe.

5. Via ferrata. Scramble along the mountainside using steel rungs, cables, ladders, bridges, ropes and zip lines. This is a great way to try rock climbing if you don’t have much experience.

6. Geocaching. Take part in a modern-day treasure hunt by using your GPS or smartphone to search for one or more caches containing a logbook and possibly other items.

7. Paragliding. Soar to breathtaking heights and discover the world as you’ve never seen it before.

In the summer, mountain destinations offer an array of activities for outdoor enthusiasts. Regardless of your fitness level and interests, you can find an activity that’s right for you.

Help the hedgehog find his way to his delicious mushrooms.

START

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Which two are exactly alike?

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FINISH

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